Welcome to this five minute meditation practice,
Beginning by finding a seated posture and then closing the eyes if that feels right and perhaps appreciating that you made it here,
Here in this moment,
Here in this room,
Here in this body,
This body sitting and so taking a moment to notice how it feels to be in this body,
Connecting with that very simple knowing,
Knowing that the body is sitting supported by the ground beneath you and feeling into that stability of the ground beneath your feet,
Beneath your legs,
Feeling the support of the chair or the cushion beneath your sitting bones and letting the weight of the body settle a little more fully into that support,
Sitting and knowing that you're sitting and knowing that you're breathing,
Feeling the breath wherever those sensations are most clearly felt for you.
It might be on the gentle rise and fall of the belly or chest or maybe you feel the sensations of breathing most vividly at the nostrils.
So just allowing the attention to rest on the gentle rhythm of breathing in and out of rising and falling and just settling back and receiving the sensations of breathing in and out.
And as you do this you may notice how easy it is to become distracted or carried away by a thought,
A memory,
Maybe an emotion,
Sensation or sound.
Let's see if it's possible to simply allow these movements of mind to come and go like waves in the ocean,
No need to get lost in the content and gently returning to the sensations of breathing,
Settling back and receiving the sensations of breathing in and out,
Just riding those wave-like movements of breath and allowing yourself to be gently rocked by your breathing.
And as we come to the end of this meditation practice,
Just taking a moment to notice how you feel after having stopped and tuned in to the mind and body in this way even for a short while.
There might even be a slight sense of greater ease or steadiness,
Maybe calm.
And so taking that in and appreciating that,
Knowing that you can come back and do this again and again,
Short moments,
Many times.
